2 tomatoes chopped
1 zuke, peeled and chopped
1/2 onion chopped very fine or several scallions
2 tsp cumin
dash of coriander and some cayenne
1-2 tbsp lemon juice
1 tsp vinegar and salt
Toss all of the ingredients together in a …

In a large bowl combine and mix
4 cups cooked macaroni
1/2 cup of fat free cheese (or regular, if you so desire, but it will add fat grams & calories)
1 small onion, chopped
1/4 cup green pepper, …

2 cups canned garbanzo beans, rinsed and drained
2 cups canned kidney beans, rinsed and drained
1 (10-ounce) can cut green beans
1 (10-ounce) can cut wax beans
1 stalk celery, finely chopped
1 small onion, finely chopped
1 tbsp wine …

2 potatoes, cooked
2 green onions sliced thin
1 stalk celery chopped
I egg white from hard boiled egg, chopped (dispose of yolk)
4 – 5 tbsps fat free mayonnaise
1/2 tsp lemon juice
1 tsp prepared mustard
1/2 tsp celery seed, …

A wonderful tasting bar… the great combination of flavors make this a really exciting and decadent version of the old rice crispy bar!
You can substitute the Grand Marnier with a little vanilla or orange extract. …

2 bunches green celery
2 cubes chicken or beef bouillon
1/4 cup water
1/4 cup soy sauce
1 sprig parsley, chopped
1/4 cup water chestnuts, drained, sliced
Wash and trim celery, removing leaves.  Cut rib stalks into 1/2 inch pieces.  Bring …

4 small heads of lettuce (or equivalent)
Water to cover
1 tsp salt
2 tbsps finely chopped onion
2 tbsps finely chopped parsley
4 tbsps finely chopped carrots
1 cup beef bouillon, double strength
Paprika
Place washed lettuce in saucepan and pour in …

1 small head cauliflower
1 tsp salt
Water to cover
6 tbsps grated onion
2 tbsps chicken bouillon
2 tsps flour
1 tsp garlic salt
1/8 tsp black pepper
1 can (1 pound) tomatoes
Wash cauliflower and break into flowerets; trim stems, and …

2 cups cooked garbanzos
1/4 to 1/3 cup lemon juice
3 tbps tahini
3-4 cloves garlic, minced
salt to taste
water (from cooking the beans) as needed for correct consistency
Blend well; garnish humus with parsley, olive oil (optional) and spicy …

1 can chopped tomatoes
1/2 white onion, finely chopped
2 tsp finely chopped cilantro (optional)
2 dried red hot chili peppers (more or less to taste)
1/2 mild green pepper (finely chopped)
dash of tabasco
Mix it all up and serve …

1/4 cup low-fat cottage cheese
1 tbsp lemon juice
1 cup garbanzos (chick peas) (canned)
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp garlic powder
1/4 cup diced cucumber
1/4 cup diced tomato
Place all ingredients except cucumber and tomato in a food …

fatfree pasta sauce
2 cups canned tomato sauce
1 small onion, chopped
1 clove garlic, crushed
1/2 tsp Italian seasoning
1/2 cup mushrooms, sliced
1/4 tsp anise seed
Combine ingredients in saucepan and simmer over low heat for 7-8 minutes. Makes 3 …

8 oz. pasta (I like to use tri-color spirals)
3-4 cups frozen veggie medley (carrots, broccoli, cauliflower or other combo)
canned tomato sauce or soup instead
salt, pepper, onion powder, other spices to taste
wheat germ
Cook and drain the …

1 onion, diced
3-4 cloves garlic, crushed (more if like)
1-2 t curry (amount depends on how much you like curry!)
1 tbsp minced ginger
½-1 t chinese chili paste
1-28 oz can crushed tomatoes
1 tbsp tomato paste
1 cup veggie …

41/2 oz packet TVP mince
10 floz cold water
11/4 lb. of any prepared diced vegetables (eg. carrots, celery,
mushrooms, courgettes, parsnips etc.)
Little vegetable oil (or fatfree substitute) for frying
14 oz can chopped tomatoes, with their juice
1 tsp …

1 package of fresh crushed chili pasta
1 zucchini cut into cubes
1 bunch of broccoli (or less)
5 garlic cloves chopped
2 or 3 Italian style tomatoes cut into cubes
1\4 cup of sun dried tomatoes
as much crushed chilies …

1 package of soba noodles (any flavor)
1 medium-small head of cauliflower
1-1 1/2 tbsp. chopped garlic (aka, many cloves crushed and minced)
salt to taste
Chop the cauliflower into small pieces. Cook with the garlic and salt in …

2 cups canned corn, drained
3/4 cup plus 2 tablespoons flour
1/3 cup chopped green chilies
2 egg whites, slightly beaten
2 tsps baking powder
1/2 cup skim milk 1
1/2 tsp sugar
1/2 tsp salt
Combine dry ingredients and stir thoroughly. …

1lb fresh spinach (or equivalent frozen)
1 onion, finely chopped
1 clove garlic, chopped
1 inch piece root ginger, grated
1 green chili, deseeded and diced
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1 pkt silken tofu
salt and pepper
Wash the spinach …

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